Mini Habits Buchzusammenfassung - das Wichtigste aus Mini Habits

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Zusammenfassung von Mini Habits

Name: Mini Habits
Rating: 4.6 (467 reviews)
Author: Stephen Guise

Stephen Guise

Smaller Habits, Bigger Results

4.6 (467 Bewertungen)

14 Min.

Themen

Routinen & Gewohnheiten

Inhaltsübersicht

Mini Habits
in 7 Kernaussagen verstehen

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Kernaussage 1 von 7

What’s in it for me? Learn how to create – and stick to – good habits.

Do you check all of your social media accounts early in the morning without even thinking? Or have you gotten into the habit of buying yourself a sweet pastry every morning for the last week, and worry about a daily donut becoming part of your routine?

Habits are a central aspect of our lives; we all live with habits to some extent. Some of them are good, some are bad and some can get very bad – like donuts.

With Mini Habits, the author doesn’t just provide some great tips and tricks on how to get bad habits under control and create more of the good ones; he also offers some useful knowledge on the very concept of habits – how they emerge, how they change and how they can help you achieve your goals.

In these blinks, you’ll discover

a method for building good habits, such as getting up earlier in the morning;
why you tend to eat more sweets when you are stressed out; and
which smartphone apps can help you maintain your good habits.

Most of our lives are governed by our habits.

Do you know that feeling of being on autopilot? When we’re taking our morning showers or brushing our teeth, we hardly need to think about what we’re doing at all. Why? Because we’ve turned these necessary daily activities into habits – that is, tasks we’ve done so often that we can do them automatically.

In fact, a lot of our daily activities are governed by habit. According to a study from Duke University, 45 percent of our behaviors are habitual.

We’re especially prone to falling into habitual behaviors when we’re stressed.

This was demonstrated in another study at UCLA that uncovered our tendency to revert to habitual behavior when under pressure, tired or overwhelmed. Unfortunately, this happens whether the habits are good or bad for us.

Why does stress affect us in this way? Well, stress is often the result of being unable to make certain decisions.

Habits, however, are something we don’t have to make decisions about. They are pre-programmed into our daily life. When stressed and incapable of making a decision, we resort to our habits. If you often find yourself chatting online or eating donuts when stressed, chances are that they’re habitual behaviors. Perhaps you wish they weren’t!

If so, there’s good news: bad habits can be changed. After all, habits are nothing more than neural pathways in the brain. They get thicker the more they’re used, and deteriorate when neglected. You create your own habits simply by repeating activities until they get easier and easier.

So, if you want to start getting up earlier in the morning, the first few weeks will be a struggle because those neural pathways are still weak. But soon enough, your brain will strengthen the connection between waking up and getting straight out of bed, while the habit of rolling over and going back to sleep becomes weaker and weaker.

Before you know it, your neural pathways will be doing all the work for you, leaving you bright-eyed and ready to start the day.

Our brains feature a powerful habit-forming system.

Imagine having to make an informed decision about every single product you buy at the supermarket. Doing the groceries would take forever! That’s where habits come into the equation.

One section of our brain, the basal ganglia, is tasked with programming our repetitive behaviors so that we hardly think about them. Consider the programmed behavior of choosing an ice cream flavor. Even at a fancy gelato shop with so many tempting flavors, we often just choose something familiar, like vanilla.

Willpower, not motivation, is the best tool for creating good habits.

Motivation is, of course, a good thing – but we are usually most motivated to do the things we really like, such as taking a holiday. When we need to get the spring cleaning done, on the other hand, motivation is nowhere to be found.

Motivation has its pitfalls, especially because it fluctuates according to how we feel. On a morning when you feel wonderful, it’s easy to do a set of 20 push-ups before breakfast – but it’s not so easy when you’ve got a hangover!

Mini habits are the most efficient investment for your limited willpower.

Sure, you can try to make it a habit to do 100 push-ups every morning. But it’s pretty likely that your willpower will buckle after you hit 20, and it won’t be long before you open the cookie jar again. Willpower is fantastic, but it doesn’t seem that way when we’re first exercising it. So how can we strengthen our willpower when starting from scratch?

The solution here is mini habits. You can avoid the loss of willpower with minor, almost ridiculously tiny goals. After all, the main threats to our willpower are effort, perceived difficulty and fatigue – why not choose a target that only takes a little effort?

Mini habits have a whole host of additional benefits.

Remember that person you always wanted to date but never had the courage to ask out? Try taking a step in their direction – and then another. Repeat this a few times. Soon enough, you’ll find yourself facing the object of your affection, who will probably ask you why it took you so long to walk across the dance floor. See? You’re already talking.

By doing things that you were never brave enough to do before, you can see how mini habits boost your self-esteem. The ability to believe in ourselves unfortunately gets gradually weakened through years of unreasonably high expectations from our parents, teachers and, eventually, ourselves.

Plan and develop your mini habits carefully.

Now that we’ve discovered the benefits of mini habits, it’s time for you to create your own action plan. So where should you start?

First, choose your habits wisely. You can start with a list of habits that you’d like to have at some point in your life. You might want to practice a new language, read more, improve your math skills or become fitter.

Monitor your progress and don’t forget to reward yourself.

Mini habits are easy to achieve, so you shouldn’t just aim for a 95 percent completion rate – go straight for 100 percent. The simplest way you can avoid skipping or switching your mini habit is by recording what you do, so be sure to write everything down.

A psychological study conducted in 2013 demonstrated that all thoughts have a stronger presence in your mind when you write them down. New apps such as Lift or Habit Streak Plan are perfect for helping you document your habits, or you can go for the old-school approach and use a big calendar to monitor your progress.

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Worum geht es in Mini Habits?

Mini Habits (2013) explains the logic behind an innovative approach to achieving your goals. Motivation and ambition aren’t necessarily what will drive you to success; rather, it’s your small day-to-day habits that will really get you on the right track. Learn how to harness their power with these blinks.

Wer Mini Habits lesen sollte

People finding it difficult to keep up with their health or weight loss goals
Anyone looking for ways to build new skills with minimal effort
People hoping to make changes in their lives, but with no idea where to start

Über den Autor

Stephen Guise is a writer, blogger and researcher who specializes in personal growth and fun learning. His latest book is called How to Be an Imperfectionist.

Kategorien mit Mini Habits

Motivation & Inspiration Persönliche Entwicklung Produktivität

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